Warm-up

Metcon

The Bear Complex (5×1)

Without stopping or dropping the bar, complete the following sequence, seven times:

Power Clean;

Front Squat;

Push Press (have bar land behind head, in rear-rack position);

Back Squat;

Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES: There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground. Athletes are to START LIGHT, and add weight after each completed sequence of 7.